“One of the most common exercises I see done incorrectly is the plank. Core exercises are really important because there are 29 other muscles that attach to the lumbo-pelvic-hip complex. Having a strong and stable core will give you proper movement patterns throughout the rest of the body and prevent injuries. First, lie on the floor with your belly button facing the floor, elbows directly under your shoulders with your forearms on the ground, and feet together. Next, push your body away from the floor forming a straight line from your neck to your ankles with a neutral spine. Squeeze your glutes and abs to make sure your muscles are really working. Start with 2 sets of 10-20 seconds and progress until you can hold for multiple sets of more than a minute.”

—Mitch Rice, certified in personal training and corrective exercise training, has been a Crunch Trainer since 2009 and currently works as the Fitness Manager for a gym based in San Francisco. His specialties include TRX and strength training.